“But where do you get your protein?”. Immediately roll my eyes. Every vegan hates this question because nearly every whole plant food has protein. “But Kaley…What about essential amino acids?”. If you eat a variety of foods, then you have nothing to worry about. The only time you wouldn’t get an adequate amount of protein is if you are starving yourself (eating well under 1000 calories). Every vegan on the planet probably hears comments or questions like these. Most people don’t realize that plant-based foods/meals can still be high-protein. I try to eat higher protein in the morning because my days are busy. I do not necessarily recommend a high protein diet, but adding more protein can make you feel fuller. I’m going to share 3 breakfast ideas that are high-protein for those of you that are interested. I don’t count macros, calories, or grams because I have a life (joking: it’s fine if you do, I just find it extremely restrictive). I can assure you that these are full of protein and also contain fiber, vitamins/minerals, and healthy fats.
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1. Blackberry Protein Oats
This one is the easiest out of the three and it’s the fastest. The protein sources in this recipe are: chia seeds, peanut butter, and vegan protein powder. Not only does this recipe have plenty of protein– it has fiber and vitamins/minerals from the fruit and oats.
- 1/2 cup – 1 cup rolled oats (depending on appetite).
- 1 cup of almond milk or other non-dairy milk.
- 1 tbsp of chia seeds.
- 1/2 serving of protein powder.
- 1 tbsp of peanut butter.
- 1 tbsp of maple syrup or agave syrup.
- 1 cup of blackberries or preferred fruit.
- Boil non-dairy milk and add in rolled oats.
- Reduce heat to medium and add in half of the blackberries, chia seeds, and a scoop of protein powder.
- Cook for about 5 minutes or until mixture is a lumpy consistency.
- Transfer to a bowl and add peanut butter, the remaining amount of blackberries, and maple syrup.
2. Tofu Scramble on Toast
Tofu is a great protein source for vegans. Also, the spinach has a surprising amount of protein per serving.
- 1/2 block of extra firm tofu.
- 1/4 of an onion.
- 1 tsp of minced garlic.
- 1/2 cup of spinach.
- 3 tbsp of nutritional yeast.
- 1 tbsp of preferred seasonings.
- 2 slices of sourdough bread.
- Chop onion and add to a non-stick skillet over medium heat. Add minced garlic to the skillet.
- When onions are translucent, shred tofu and add to the skillet.
- Add nutritional yeast and seasoning when one side of the tofu is brown.
- While the tofu is still cooking, put bread in toaster.
- When the tofu is nearly brown on all sides, add in spinach.
- After the tofu is browned on both sides, assemble bread and top it off with the tofu scramble.
3. Breakfast Sweet Potatoes
Sweet potatoes for breakfast? Yeah, it’s a thing now! This is high protein because the sauce is tahini based. Also, the granola and sweet potatoes have a fair amount of protein as well as vitamins and minerals.
- 2-3 sweet potatoes (depending on the size).
- Granola for topping.
- Sauce (I didn’t measure, sorry)
- Maple syrup
- Microwave sweet potatoes for about 6 minutes (or until desired consistency).
- Mix together the sauce ingredients.
- Assemble sweet potatoes. Add granola and sauce and whatever else you want to put on them.
- You could also make the sweet potato into a puree and then use the same toppings.
I hope you enjoy these recipes! A better blogger would’ve added the grams of protein for the recipes, but I don’t do that in my regular life so that’s why I left it out. Adding chia seeds/flax seeds, peanut butter, granola, protein powder, tofu, etc. to your breakfast will make it higher protein. Thanks for reading! If you have any, leave some breakfast ideas in the comments. Side note: I have been wanting to bring more diversity to my blog so if you are interested in doing a guest post on my blog, please let me know. My email is listed below or you can visit my contact page or you can contact me via social media.
*Just so you know: all photos taken by me (unless stated otherwise), if you want to use them please credit me. Thanks for visiting my blog! This post is NOT sponsored, however I am affiliated with iHerb and Amazon and I do earn a small commission if you decide to use my links.